A friend who is an avid runner is starting to suffer from plantar fasciitis. She's late 40s, and a good runner. She's completed a few marathons and runs a 5K under 24. She had her eyes set on Boston, until this all came up. She ran a 15K last weekend and said it felt like someone ripped the tendon out of the bottom of her foot.

Other than quitting, which she would hate, and a cortisone shot, she doesn't know what to do. Also, the doctor gave her some inserts that didn't help.

Has anyone found a good solution this?

bicycling

I've had twinges, but never a full blown flare up. I can keep it at bay by doing some stretches provided by my physical therapist and using a lacrosse ball or golf ball. Rolling it around on the bottom side of my foot to stretch things out. Also, no high heels.

Rub some dirt on it.

She does wear heels around the office. I'm going to mention that.

I'm a walker, not a runner, but had a nasty bout of plantar fasciitis in the past. Stretches are huge (if she hasn't seen a pt, google can give her some ideas), shoes with good arch support, and finally, she can freeze a couple of water bottles and roll her feet over them.

I've had it before...no idea why, but it's excruciatingly painful, particularly first thing in the morning. I wore a special boot at night on the worst foot.

Before she gets out of bed she needs to stretch her feet...bend over and pull toes toward your body. Hold at least 21 seconds. Repeat. Also flex them downwards..in other words, both directions before EVER getting up.

I refused cortisone..that stuff scares the bejeebers outta me...but I did get over it...and still have the boot!

Agree on no high heels - and even consider ugly Dr. Schools or Earth-type shoes...makes a huge difference in the long run I think...on maintaining, or keeping from a re-occurence.

Ditto on forgoing high heels and getting shoes with great arch support. Mine was so bad earlier this year I went for PT. In addition to the stretches first thing in the morning while still in bed, I found the super heated PT wraps and massages to be a huge help. I try to regularly stretch while sitting at my desk, too, just to prevent the occasional flare.

okay, first response that comes to mind is that you should not be asking bankers how to cure an issue on behalf of someone else...anyway

they need to go see an orthopaedist, who needs to evaluate them and make a plan, which may include physical therapy, limiting or eliminating running for a period of time (have a friend that for them, that period of time is forever, unfortunately), alternative exercises, inserts, or several other options. regular doctor won't have the knowledge base, and what worked for someone here may help, or may cause more damage for them.

Have they tried the Barcolounger and ice cream method?

I wasn't asking bankers. I was asking runners and other people with feet, who may or may not coincidentally be bankers.

...the point being that something this severe needs to be viewed and treated by a professional, not someone who has similar issues...any more so than i'd say "hey, I have diabetes, what should I take" and use those as methods for treatment...

Metformin 2x a day

funny, because my wife takes something else, and another lady here takes something different, and my dad takes a 3rd...

See a podiatrist.

THIS!!!

This

The podiatrist will then proceed to recommend inserts, stop wearing heels and stretching thoroughly before getting out of bed.

He did not tell me to stop wearing heels

I suffered from a pretty severe case of this when I was logging lots of running miles in preparation for a marathon. I tried the splint on my foot while I slept that was meant to prevent my foot/ankle from straightening out but that did not work for me. I had difficulty sleeping with it and usually found it on the floor the next morning.

I actually found some Active Release Technique stretches that cured mine really quickly. I was able to do these stretches on my own, but they HURT and I am guessing a lot of people would not have the tolerance to do that to themselves. I would recommend that your friend find a physical therapist that knows and practices this technique because it is pretty specialized and can be fairly painful. As painful as the treatment is, the results (in my case anyway) were pretty quick. As always, I would ask for some references before making an appointment.

well, duh...because flats don't go with any of your dresses

Ed, you are one of the lucky ones. By all means, strap those 4" spike heels on!!

I bet you look fabulous!

My brother is a podiatrist, so I'm just trying to drum up some business.

I am not a runner, but ended up with plantar fasciitis from walking every day. It hurt to walk after I had been sitting for a while. I did not see a doctor, but used the stretching techniques given here. But, I sat on the bed and put a towel around my toes and pulled them back, keeping my legs straight. I also got a hard rubber ball - although frozen water in bottles works too - and rolled my heel on this while standing. HURT like a.... well, anyway, it hurt, but it loosened up the knot in the heel.